Granola can be a crunchy, sweet and satisfying start to your day, midday snack or even a nighttime treat. But, if you’re not choosing the healthiest granola, it can also pack hidden added sugar and calories in a surprisingly tiny serving size, dietitians warn.
Granola, like trail mix, gained popularity originally as a “great grab-and-go backpack snack for hiking, biking or just being out and about during the day,” Julia Zumpano, registered dietitian with Cleveland Clinic’s Center for Human Nutrition, tells TODAY.com.
Whether you prefer it as a topping, in a bar or as a snack on its own, granola is a great food that can be crunchy, slightly sweet and can have some nutrients in it, she explains.
“Granola can be a great source of fiber, protein and healthy fats, which predominantly come from the rolled oats, nuts and seeds,” Rachel Stahl Salzman, registered dietitian and certified diabetes care and education specialist at Weill Cornell Medicine, tells TODAY.com.
It can also contain a lot of vitamins and minerals, she adds, especially iron and B vitamins.
However, some types of granola contain a surprisingly large amount of added sugar and calories for a relatively small serving size, the experts warn. Here’s what they want you to look for when choosing a healthy granola.
What makes granola healthy?
High in gut-healthy fiber
The major benefit of whole-grain granola is that it will provide fiber, which keeps your gut functioning properly and helps you feel full.
For many granolas, that fiber is from rolled oats. “The oats have a lot of fiber that can be helpful for digestive health, lowering cholesterol and weight management,” Stahl Salzman says.
Others may contain a variety of healthy whole grains, like buckwheat, amaranth and quinoa. Grain-free granolas can also provide fiber from ingredients like chickpea flour or almond flour, Zumpano says. Seeds, such as chia seeds or pumpkin seeds, can add even more healthy fiber.
When choosing a granola, Zumpano and Stahl Salzman…
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